Jamaican old-fashioned carrot juice
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How to cook Jamaican boiled dumplings

How to cook Jamaican boiled dumplings, pumpkin, sweet potato, green bananas and white yam. Recipe for how to make Jamaican green banana dumplings also recipe for Jamaican cornmeal dumplings

It is a part of our Jamaican tradition to consume yam, whether renta, yellow, hafu or white; green banana, coco, dasheen, potato - Irish or sweet, cassava and plantains - ripe or green; but how much thought have we put into the nutritive value of our local foods?

These popular, unprocessed Jamaican staples, known as 'food', are nutritious, and if eaten in moderation as part of a healthy diet, can prevent diseases, improve a person's health

Except for the dumplings, these foods are excellent source of carbohydrates, which is broken down to glucose to provide energy to the body. The glucose is released slowly from these foods because of the fibre content and improves blood sugar in persons with diabetes.

Excellent source of soluble and insoluble fibre. The fibre helps to prevent and treat constipation, as well as lowers and controls blood sugar, blood cholesterol and blood pressure. It also causes one to feel full, and as such, eat less food,

Ingredients

3 1/4 cups all-purpose flour

1/2 tsp. salt to mix with flour

Water to mix the flour

3 cups of water to cook the food

1 tsp. salt, add to the water

3 fingers green bananas

Piece of pumpkin

White yam

1 sweet potato

Method

Put a large pot with salt on high heat

Pour the flour into a bowl and add the 1/2 tsp. salt

Use water to mix flour into a dough, pour a little at a time. If dough becomes too sticky, sprinkle a small amount of flour on it; knead again for a minutes or so.

Cover dough using a dish towel or wrap with cling film, set aside

Peel yam and sweet potato,Cut into 2-3 pieces,  wash then add to the pot. Boil for 5 minutes.

Rinse pumpkin thoroughly (do not peel)Remove the inside (belly), along with all seeds. Cut in 2-3 pieces and add to the pot.

Peel green bananas under running water. Add to the pot the same time when adding the pumpkin.

Pull off small pieces of dough (about the size of a regular donut). Roll in the centre of your hand, while simultaneously bringing the centre together. When finish, use the ball of your palm to make a quick, light press in the centre. Add each dumplings to the pot and stir to prevent them from sticking on each other.

Cook dumplings for 7 minutes. Turn off flames and remove food from water

Serve with your favourite meat. Best serve hot

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